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Robert Olajos
06-16-2008, 05:23 PM
Welcome! Here I'll be posting the results of my workouts. I'm trying to gain strength while not losing metcon, and I'm trying to do it through a MEBB program that fits my equipment availability. The roots of this program can be read about here:

http://www.cathletics.com/forum/showthread.php?t=2599

June 15 (at work) - 12 noon

1. Warmup 2x (Samson stretch, 5x squat/ pushup/ pullup/ 45# good morning/ sit-up)
2. 1 min. handstand practice against wall
3. Max. reps (gathering baseline data for Tabata project)
Squat (in 2 minutes) 111
Pushup 51
Situp (in 2 minutes) 66
Deadhang pullup 14
4. Physiotherapy exercises for right shoulder/pec development
Shoulder press 30x
Bench press 30x

Robert Olajos
06-16-2008, 05:24 PM
(at work)

1. Warmup 3x Burgener warmup/Samson stretch (broomstick/light bar, 45# bar)
2. 1 min. handstand practice against wall
3. Physio exercises for R-shoulder
15# Shoulder press 30x
20# Bench press 30x
4. PC 5-5-5-3-3-3 (115#-115-115-125-130-130)

Robert Olajos
06-17-2008, 06:36 PM
1. CFWU x 3
2. 1 min. handstand practice
(getting better, actually held it for a whole minute today against the wall!)
3. snatch practice - broomstick x 15
4. tabata squats (19-18-19-19-19)
5. 4 rounds for time:
1 min. jump rope (double and single unders)
20 ring pullups
9:19

Robert Olajos
06-18-2008, 06:49 PM
1. 3x Burgener WU
2. 1 min. handstand practice
3. physio exercises for R shoulder
15# shoulder press x30
20# bench press x30
4. Tabata pushups (13-12-10-9-8)
5. Squat warmup
6. ME squats 5-5-5-3-3-3 (225-225-225-245-245-245)

Robert Olajos
06-20-2008, 09:33 PM
June 19 - rest day

June 20 - Tabata sprints (5 rounds)

I measure Tabata sprints by the number of times my left foot hits the pavement in the 20 seconds. My results were 30/30/30/29/28). Haven't sprinted in awhile, and it sure gassed me.

Irregular sleep (7 hours last night, 11 the night before, 8 before that, and a long string of 5 hour-nights previous). Will be 6 tonight.

I should add body comp. results:

BW 155
BF 12%

Aiming to gain 10 lbs. muscle mass.

Robert Olajos
06-24-2008, 05:47 AM
June 21 - rest

June 22 - rest

June 23 - at work
1. warmup
2. 1:10 handstand practice (still resting lightly against a wall)
3. PT exercises for R shoulder
15# dumbbell SP x 15
20# dumbbell BP x 15
4. tabata knees-to-elbows (10-10-10-8-6)
5. ME SP 5-5-5-3-3-3 (105-105-105-115-115-120)

Robert Olajos
06-26-2008, 12:43 PM
1. warmup
2. 1:30 handstand practice (progressing toward not touching the wall)
3. physio exercises for shoulder
15# x 15 shoulder press
20# x 30 bench press
4. power clean 3-3-3-1-1-1 (155-155-155-165-155-155)

155# PC is a PR by 20 lbs. Tried to go with 165 and 160 for the 1 reps, but that was ugly.

I planned out a MEBB cycle which takes me through to November. Basically I cycle through whole body, lower body, and upper body exercises at 5-5-5-3-3-3 then 3-3-3-1-1-1, then do a CFT (currently at 770).

I've got PC, HC, PS, Snatch, PP, and PJ for the whole body--BS and FS for the lower, and SP, Weighted Pullups, and BP for the upper.

I don't do two MEBB days in a row, but will intersperse with light met cons (e.g. today I plan to do 2 rounds of FGB and some tabata pullups).

Steve Rogers
06-26-2008, 03:31 PM
No deadlifts? Is improving your CFT the goal, or is CFT just a measure?

Robert Olajos
06-27-2008, 07:19 AM
Great question, and one perhaps you can help me with. I do love DL and don't want to limit them to the CFT. Should I:

a) Use DL as one of my whole body exercises in the MEBB template? But doing 5-5-5-3-3-3 in one cycle and 3-3-3-1-1-1 the next seems too much.

b) Just have DL specific days interspersed here and there?

c) Do some DL work every few days, say on one of my met con days?

Here is the template I projected forward. It includes only ME days, assume that adequate rest and met con is sprinkled in between. It starts with BS tonight.

BS 3-3-3-1-1-1
SP 3-3-3-1-1-1
CFT
Hang clean 5-5-5-3-3-3
FS 5-5-5-3-3-3
Weighted pullups 5-5-5-3-3-3
Hang clean 3-3-3-1-1-1
FS 3-3-3-1-1-1
Weighted pullups 3-3-3-1-1-1
CFT
Power snatch 5-5-5-3-3-3
BS 5-5-5-3-3-3
BP 5-5-5-3-3-3
Power snatch 3-3-3-1-1-1
BS 3-3-3-1-1-1
BP 3-3-3-1-1-1
CFT
Snatch 5-5-5-3-3-3
FS 5-5-5-3-3-3
SP 5-5-5-3-3-3
Snatch 3-3-3-1-1-1
BP 3-3-3-1-1-1
CFT
Push Press 5-5-5-3-3-3
BS 5-5-5-3-3-3
SP 5-5-5-3-3-3
Push Press 3-3-3-1-1-1
BS 3-3-3-1-1-1
SP 3-3-3-1-1-1
CFT
Push Jerk 5-5-5-3-3-3
FS 5-5-5-3-3-3
Weighted Pullup 5-5-5-3-3-3
Push Jerk 3-3-3-1-1-1
FS 3-3-3-1-1-1
Weighted Pullup 3-3-3-1-1-1
CFT

Robert Olajos
06-27-2008, 07:20 AM
1. warmup (1 round CFWU)
2. 1 min. handstand practice
3. physio exercises
30 x 15# shoulder press
30 x 20# bench press
4. Tabata pullups (13/14/12/11/12)
5. workout interrupted by a fire call

Steve Rogers
06-27-2008, 04:40 PM
I didn't read the original description of your plan carefully enough and was imagining the CFTs to be less frequent. Seeing your projected schedule clarifies this and deadlifts look frequent enough. For more emphasis on the deadlift, I'd do it on a whole body day.

Robert Olajos
06-28-2008, 10:31 AM
1. 1 round CFWU
2. 1 min. handstand practice
3. Tabata squats (23-24-22-23-23)
4. BS warmup (45# up to 225#)
5. BS 3-3-3-1-1-1 (245-245-245-255-265-270)

Robert Olajos
07-03-2008, 06:29 PM
June 28-30

3 rest days (at home)

July 1 - Happy Canada Day!

1. CFWU x 3
2. 1 min. handstand practice
3. Tabata Knees-to-elbows (10+9+7+5+5 = 36)
4. SP 3-3-3-1-1-1 (120-120-115-125-125-125)

July 2

1. CFWU x 3
2. 1 min. handstand practice
3. 2 rnds Fight Gone Bad (229)

July 3

1. Burgener WU x 3
2. CFT (795) (BS 295, SP 130, DL 370) (previous CFT in May.... 770)

Just short of 5x BW CFT (160# x 5 = 800 lbs!)

Happy Independence Day tomorrow!

Robert Olajos
07-04-2008, 04:16 PM
short metcon day

1. CFWU x 2
2. 1:00 handstand practice
3. 5 rounds Tabata pullups (17+12+14+10+12 = 65)
4. 3 rounds for time: 20 x 55# power clean + push press, 25 x kipping pullup, 20 x situp (12:20)

Robert Olajos
07-08-2008, 06:20 PM
Four rest days. Back in the swing tomorrow. Heavy lifting.

Robert Olajos
07-10-2008, 06:02 AM
1. warmup
2. 1:10 handstand practice
3. right shoulder bench press and shoulder press (20# each)
4. squat clean 5-5-5-3-3-3 (135-135-135-145-145-145)

Must've slept on my side funny last night, my right arm is messed up from the shoulder to my pinky finger. Feels sore and/or numb in spots. Am doing some muscle and nerve stretches as rx by my PT, but they don't seem to be working yet.

Robert Olajos
07-12-2008, 07:12 AM
1. Tabata sprints 34+32+30+30+32 = 158

(I score Tabata sprints by counting the # of times my left foot hits the pavement in 20 seconds.)

2. 1 min. handstand practice, incl. 5 HSPUs
3. R shoulder exercises as per usual
4. mini-metcon, 3 rounds Lynne (150# BP) (90 reps.)
5+31
6+21
3+24

My Lynne results are interesting. Last time I did that (Feb 08) I did all 5 rounds with 115# BP and my total reps were 93. This time, 3 rounds, 150# BP, and I essentially tied. Wonder what I could do with an extra 2 rounds?

BTW, I never benched much before starting CF, and we all know how much benching there is in CF. Hence my pathetically low (but improving) BP.

Bodyweight is now 161 lbs. (up from 145 in the middle of chemo, back in March).

Robert Olajos
07-13-2008, 12:57 PM
Very interrupted workout due to fire calls.... But I did finish it without having to redo the warmup every time.

1. warmup
2. 2 min. handstand practice (still holding feet against wall)
3. tabata pushups (using paralettes)
19+12+9+9+8 = 57 (up from 52 previously)
4. weighted pullups 5-5-5-3-3-3
warmup reps, then
40-40-50-55-60-65

July 13 - REST DAY

Robert Olajos
07-15-2008, 06:46 AM
1. warmup
2. 1 min. handstand practice
3. Burgener warmup
4. PT exercises for R shoulder (SP 30x15#, BP 30x20#)
5. Squat clean 3-3-3-1-1-1 (135-145-150-155-160-165)

Robert Olajos
07-16-2008, 04:51 PM
Forgot to post that on this day I did a 5 k run in 26:06. That's almost 6 minutes off my PR, but that was set in Sept. last year, before chemo.

Robert Olajos
07-17-2008, 06:22 PM
1. warmup
2. PT exercises R shoulder
3. 5 rounds Tabata kipping pullups (65
4. 1:30 handstand practice
5. Front squat warmup
6. FS 3-3-3-1-1-1 (205-210-215-220-225-235)

Was interrupted by a fire call just before the final set, so I finished it about 30 minutes later, with no additional warmup.

Robert Olajos
07-18-2008, 04:06 PM
Based on a thread at CF, I tried to invent a workout to honour firefighters killed in the line of duty. After some experimentation, this is what I came up with. I did my usual warmup, PT exercises, handstand, and some Tabata knees-to-elbows (tied at 65 in 5 rounds).

343 ver. 1.3

As many rounds as possible in 15 minutes:

100' farmers walk with 65# dumbbells
95# thruster, 21 reps
225# deadlift, 10 reps

If you have SCBA and bunker gear, or a weighted vest, wear it. Subtract the weight of your gear from the weights in each exercise. For example, with 80# of gear:

100' farmers walk with 25# dumbbells
15# thruster, 21 reps
145# deadlift, 10 reps

If you do the workout on air, do as many rounds as possible before your bell starts ringing.

Post weight used, rounds completed, and SCBA model and bottle size (if applicable) to comments.

My results: 3 rounds + 100' farmers walk using 65#/45#/225#.

This was a bit of an experiment, but I like it. Will try it sometime soon with bunker gear, then again on air (maybe on Sept. 11).

Ari Kestler
07-18-2008, 06:10 PM
Hey,

Great work.

A couple questions as I'm entertaining the idea of doing the same thing in a few months when my schedule lightens up...

1) Why do you do tabatas/metcon before ME?

2) Not sure if you changed the original schedule on page 1, but I would probably shoot for a CFT 1x a month...seems like you had it on avg 1/week. From my experience I feel like it's a great way to measure your progress but outside of that, I don't feel like it's particularly strong lifting day...what do you think?

3) How many days a week are you working out? I'm just trying to see what I might come up with, if I workout 5x a week I'll probably do 1 ME exercise, but if only 3x a week I might do ME lower and ME upper, something like (squat/DL/Clean rotation with Pull up/dip/HSPU rotation)...have you thought about anything like that?

Thanks.

Robert Olajos
07-27-2008, 11:41 AM
1) Why do you do tabatas/metcon before ME?

2) Not sure if you changed the original schedule on page 1, but I would probably shoot for a CFT 1x a month...seems like you had it on avg 1/week. From my experience I feel like it's a great way to measure your progress but outside of that, I don't feel like it's particularly strong lifting day...what do you think?

3) How many days a week are you working out? I'm just trying to see what I might come up with, if I workout 5x a week I'll probably do 1 ME exercise, but if only 3x a week I might do ME lower and ME upper, something like (squat/DL/Clean rotation with Pull up/dip/HSPU rotation)...have you thought about anything like that?

I do five rounds of tabata before about half of my ME workouts. I look at it as part of my warmup. Usually (but not always) if my ME is lower body, I'll do an upper body tabata. Do you think I should do them after? I don't have a coherent reason to do it before. I usually do metcon on separate days. My schedule is somewhat whacky, not at all regular. To generalize, I will workout for up to 4 days in a row, and rest for up to 4 days in a row.

CFT once a month is a good idea. I did skip my last one due to a nagging ulnar nerve problem, which is holding up a lot of my work right now.

In June, I worked out 18 days and rested 12. July looks like it will be 20:11.

All in all, I'm slowing down until I can get this ulnar thing worked out.

Yesterdays workout:

1. warmup
2. no handstand - aggravates ulnar nerve
3. tabata squats benchmark checking - 98 in 2 minutes, down from my benchmark of 111. Ugh.
4. backsquat warmup
5. BS 5-5-5-3-3-3 (245-255-255-260-265-270)

Rest between BS is about 4 minutes, and I spend that time doing some stretching for my ulnar nerve, as suggested by my chiro.

Ari Kestler
07-29-2008, 06:38 PM
Well just thinking out loud here...it seems like with your schedule you'd benefit from Robb Wolf's Power Bias program or whatever he called it a while back when he wrote that article for devaney...it was SS-like but not exact... if you Do those an A/B/A/B format and then 4 days off it might workout better than only lifting one lift per day...I don't know if you have a preference of what you'd like to get stronger in, but if it were me, my goals are BS/DL/Press/Pull ups/Dips so you could just break those up into 2 separate days and do them in a 3x5 format... if metcon was really important you could throw 1-2 metcons in there that were short and maybe a combination of exercises you don't get to do (i.e. C&J, snatch, thruster, etc)... if you felt the need to do more you could throw in 1 or 2 tabatas on the 4 off days...I know you odn't intend to workout but it's pretty easy to throw in 4 minutes here and there... just a thought...

While Gant's programming seems amazing, it doesn't fit for me due to a combination of scheduling/timing and mostly my lack of interest in learning to C&J and Snatch....I'd much rather get to 2.5xBW DL and 2xBW squat... that and my pull up/dip numbers aren't nearly as high as his...I feel like these exercises make up the foundation of strength, so I should focus on these before jumping into the O lifts...once I reach those goals (and have more time) I'll likely jump into something similar to his programming.... just my 2 cents...